Food Pyramid Can Help Structure A Low Cholesterol Diet

Food Pyramid Can Help Structure A Low Cholesterol Diet

Are you ready to improve your heart health and lower your cholesterol level? Then it’s time to starting thinking seriously about the foods you eat each day. If you’re looking for a diet plan to help you structure your low cholesterol diet, the food pyramid is a great place to start.

The United States Department of Agriculture has refashioned the food pyramid of the past into the MyPyramid plan which considers age, gender and amount of physical activity you get each day. Still, this pyramid is a good way to know how much of each food group and what types of foods you need to eat each day to be at your healthiest.

One of the food groups included in a low cholesterol diet is made up of the grains you eat. You should make sure that you eat three ounces of grains each day. Make sure that at least half of this comes from whole grains. Whole grain products are those that contain the bran, germ and endosperm of the grain. The other form of grains are refined grains. The process of refining removes the grain and bran for a finer texture product, but also removes many of the nutritional benefits of grains.

Food Group

Another food group that is important for good heart health is vegetables. You should eat 2-3 cups of vegetables depending on your gender and age. Be sure to include more dark green and orange vegetables such as broccoli, spinach, turnip greens, squash, sweet potatoes and pumpkins in your diet. Dried beans and peas are also an important part of a low cholesterol diet. Good choices include black beans, kidney beans, pinto beans and black-eyed peas.

Fruits are another good food choice when trying to lower your cholesterol. Again, depending on your age and gender, you should try to include 1&1/2 – 2 cups of fresh fruits in your diet each day. Good fruit choices for your low cholesterol diet include berries, melons, apples and juices made of 100 percent fruit juice.

The next food group is one that you should avoid, or eat only sparingly. These are the oils and fats, such as butter. Although we add these generously to our foods, it is healthier to skip them altogether. Most people will get the recommended amounts of oils from the foods they eat. Good sources of oils include fish, nuts and vegetable oils. You should only consume about 5-7 teaspoonfuls of oils each day. A final note, avoid oils that are solid at room temperature, such as butter, because they contain saturated fats. Eating a diet high in saturated fats can raise your cholesterol level and should not be included in your low cholesterol diet.

Dairy Products

Dairy products are an important addition to your diet because they give you your needed daily calcium which is good for strong bones. You should include 3 cups of milk, cheese or yogurt in your diet each day. For good heart health and for your low cholesterol diet, stick with low fat or reduced fat dairy products.

Meats are another food group where you should watch what you eat carefully when you are trying to eat a low cholesterol diet. You should include 5-6 ounces of meat in your diet each day. The best choices are fish, poultry, nuts and seeds. Eggs are also included in this group, but if you want to lower your cholesterol level; you should limit the number of egg yolks you eat to 1 – 2 weekly. You should also grill your meats instead of frying them.

If your goal is to lower your cholesterol, try using the government’s food pyramid as a guide for a low cholesterol diet. Then make low fat or fat-free choices to help you meet your goal.

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Article by Edith B. Feldman

It’s really hard to find a person who hadn’t any sleep disorders at least once in their lifetime these days. Some people are suffering from sleep disorders and don’t even suspect having any sleep problems at all. Sleep disorders are just anything that goes wrong during your sleep and affects a health sleep pattern. If left untreated, sleep disorders can strongly affect your well being and cause other health problems, both psychological and physiological. So before you actually start doing something about it, you should learn about the most common types of sleep disorders. Here’s a short overview of these types and a brief description of each type:

Insomnia – This is definitely the most common type of sleep disorders that all people have gone through ad different points in their lives. Insomnia is characterized by the inability to fall or stay asleep during the normal sleeping hours. It affects millions of people over the world and is often a chronic problem.

Narcolepsy – Also known as excessive sleep, this disorder is characterized by involuntary falling asleep during the day for brief periods of time.

Nightmares- Though, many people claim that nightmares are nothing to be worried about, they can deliver a lot of discomfort, especially when experienced on a regular basis. Nightmares are characterized by abrupt wake ups with the feeling of dread and terror as an after effect of bad dreams. Specialists often link this sleep disorder with sleepwalking.

Bruxism – Quite an unpleasant disorder for the partner trying to get some sleep with a person who suffers from it. Bruxism is described by involuntarily teeth grinding during sleep.

Jet lag – Is well known to people who have travel a lot by plane at great distances. It’s the inability to get into the right sleeping patter after switching time zones too fast (when using planes).

Restless legs syndrome – The name says it all. This disorder is described by the uncontrollable movement of legs (and sometimes hands too) during sleep, which can be quite disturbing for the partner sharing the same bed with a person suffering from it.

Rapid eye movement behavior disorder – This is quite a rare sleeping disorder, however case frequency has been on the rise lately. It is described by odd, dramatic and sometimes violent behavior during the deepest sleep phase known as REM (rapid eyes movement). In some cases the persons suffering from this disorder were even sexually aggressive with partners sharing the same bed with them, without any memories of such behavior in the morning.

Sleep apnea – Also known as heavy snoring, this disorder is caused by the blockage of airways during sleep, which leads to short term suffocation. It is quite dangerous because it may produce a stroke if untreated.

Sleepwalking – Also referred to as lunatism, this sleep problem is described by the performance of simple everyday activities such as walking, eating, dressing and even communicating while the person is asleep. Patients usually don’t remember these activities when they wake up.

There are effective treatments for all types of sleep disorders. As much as insomnia can be treated with Ambien, other sleep disorders have their medications too. Consult with your doctor regarding the right treatment plan and don’t try to treat yourself. It may be not bright to treat sleepwalking with Ambien or other drugs prescribed for other sleep disorders.

About the Author

See what Edith Feldman has written on other topics by visiting, the site where he has frequent contributions and open discussions. Edith Feldman has a vast experience in the domain and will give you a better idea of it.

Article by Alvin Hopkinson

Doctors refer to some chronic back disorders as “nonspecific low back pain” if the discomfort felt is not due to a cancerous growth, a slipped disk, a fracture or a compression due to fracture. The more persistent types of back pain disorders are being distinguished from their root causes, since there are other chronic back pain relief available in treating them aside from surgery.

Professors at Oregon Health & Science University in Portland disclosed that other treatment options are as good as any medication because where back pain is concerned, there is no perfect treatment for everybody. Hence, you can consider some of the four most popular relief methods being sought by people suffering from persistent “nonspecific low back pain” disorders:

1. Acupuncture

Traditional Chinese medicine attributes back pain to some form of energy blocked along energy pathways. Treatment by way of acupuncture is through the release of natural pain-relieving opioids that can relax the related parts of the nervous system. Opioids by the way, are opium-containing substances naturally produced by the brain. Certain neurochemicals and hormones will be subsequently released to send pain relief signals to the brain.

2. Yoga for Back Pain

Studies made about the effects of yoga as effective chronic back pain relief, revealed that there was a marked reduction in the severity and intensity of the low back pain experienced by some sufferers. The reliance on drug medications is also lessened since yoga is said to be effective in creating balance in the body through poses that can promote the body’s flexibility and strength.

3. Massage Therapy

Massage is one of the most popular choices especially for pregnant women. This therapy is commonly resorted to by people who experience persistent back aches but are prohibited or are less inclined in taking pain killers. The soothing massage strokes are also medically proven to reduce the depression that may sometimes accompany the disorder due to the intensity of the discomfort being experienced.

4. Prolotherapy

This type of relief is often recommended to people who are recovering from back injury. It is medically explained that damaged or distressed ligaments take time to heal hence, bringing about immense pain. The treatment involves injections of a liquid solution that can speed up the natural healing process by repairing the soft tissues of the ligaments and tendons. This kind of therapy is said to be highly efficient as a relief because it actually addresses the underlying cause of the back pain disorder.

In addition, professors at Oregon Health & Science University in Portland issued statements that the traditional advice of bed rest for at least three days with a board support under the mattress can actually make a person’s back to hurt even more. Instead of lying in bed for a prolonged period, going back to your usual normal routine presents a better alternative and may even keep the back area strong and well conditioned.

However, a person should stop in case some movements or postures trigger the onset of the back pain. The information offered by the health experts at Oregon Health & Science University means a nonphysical state of activity will only worsen the pain and is not at all effective as a chronic back pain relief.

About the Author

Alvin Hopkinson is a leading researcher in the area of natural remedies and offers back pain solutions. Discover how you can get rid of your back pain using simple remedies that are proven and effective. Visit his site now at

Article by Joe Barton

Do you suffer from arthritis pain? Is life after arthritis becoming more difficult everyday? Do you wish you could feel like you are twenty again?

If you answered ‘Yes’ to any or all of those questions you are in the same scenario as almost 50 million Americans who suffer from arthritis. Sadly, more and more developed countries are reporting a significantly higher incline of cases of arthritis. Yet, in some undeveloped countries, arthritis seems to leave people untouched. The answer behind this will show you ‘how you can cure your arthritis naturally’ and ‘how to find the arthritis relief you always been looking for’.

If They Stay Arthritis Free, Why Can’t You?

Researchers have been dumbfounded to find indigenous tribes whose occupants live anywhere from 90 to 100 years of age yet seem to live arthritis-free up to there dying day. In fact, tribal member reportedly work up to their dying day and yet not one case of arthritis or heart disease has ever been documented. However, did you know that doctors in the United States report seeing arthritis sufferers who are 18 years old and sometimes younger? Why are arthritis cases growing exponentially? The answer might be more obvious than we think.

If you answered ‘yes’ to the above questions, what if I asked you, “If someone gave a 100% guaranteed relief for arthritis would you consider trying it?” Of course you would! Now consider that you can be arthritis free by changing you eating habits, drinking habits, breathing habits, activity habits and supplementing habits. In fact, it is almost simpler than that list. Let me explain.

The greatest cure for any ailment is the prevention of that ailment. Therefore, if you know how to prevent arthritis; you also know how to cure arthritis and find immediate relief for arthritis symptoms. How is this all done? By making simple lifestyle changes (similar to the indigenous tribes) to become arthritis free!

Arthritis Free At Any Age

The following is a guideline of what you should consider for treating arthritis symptoms. By learning more on each aspect, you can legitimately bring more circulation to the arthritic joint and begin to rebuild dormant cartilage of the joint. You will see significant results if you take each aspect of treatment seriously.

1. Your diet! Did you know that the greatest reason most people get arthritis is an improper, unbalanced diet. Your nutrition is extremely important. The basic guideline you should learn is that fresh and raw foods are always better than boxed or canned foods. Begin educating yourself on what foods are good and what foods to stay away from to treat arthritis.

2. Exercise! You should begin some kind of exercise program as soon as your body allows. Try something that is easy on your joints like swimming or elliptical. Supplement your cardiovascular (getting heart pumping) workouts with weight training.

3. Water! Caffeine and carbonated drinks are typically bad for arthritis. Discover ways to spruce up your water while consuming water 8-10 times a day.

4. Breathing! Breathing exercise can increase blood circulation to all parts of body, including joints. Think about how you feel after holding your breath for 40 seconds and taking that first gasp of oxygen. Your joints will fill the same way! Your joints need significant nutrients, water, and minerals (from blood) and also oxygen.

5. Vitamins! Processed food depletes vitamins and minerals from our diets. Learn what vitamins you should consider supplementing. The correct vitamins can make you feel 10 years younger.

6. Stress! Did you know that stress can create havoc on a person? Research suggests stress can take years off a person’s life. What makes you relax? Try relaxing for 20-30 minutes each and every day.

Don’t Delay

If you are anything like me, sometimes I will put something off until it absolutely needs to get done! Arthritis is an ailment you should NOT procrastinate with! In fact, you can actually severely distort the joint by not treating the arthritis. Finally, if you could treat and cure arthritis completely would you do it? Of course, anyone would! To discover more tips and how to treat arthritis 100% naturally, please visit our Natural Cure for Arthritis website.

Guaranteed Natural Cure for Arthritis

Joe Barton has quickly became an expert in the field of natural health by providing 100% guaranteed reports on various diseases, including arthritis. Barton’s company has literally helped tens of thousands with naturally curing diseases through simple home remedies. To discover how you can treat arthritis yourself please visit…Natural Cure Your Arthritis Website

About the Author

Joe Barton is the founder of Barton Publishing Inc., a leading natural health company specializing in publishing cutting edge reports that show people how to cure and treat themselves using safe, natural, and proven remedies. Joe has helped thousands of people enjoy healthier lives through dissolving kidney stones, curing gout, and much more. Sign up for free newsletter today!

Article by Jim Martinez

More than 65 million Americans have high blood pressure but over 20 million of them don’t know it. While you may not feel any symptoms, unmanaged high blood pressure may put you at risk for serious medical conditions.

Your heart beats about 100.000 times each day, pumping 2,000 gallons of blood through your blood vessels. The force of blood against the inside walls of your vessels, plus your vessels’ resistance to blood flow, create blood pressure.

Blood pressure is measured in millimeters of mercury and is stated in terms of systolic over diastolic. For example, if your blood pressure is 120/80 millimeters of mercury the top number of 120 is your systolic measurement. The bottom number of 80 is your diastolic measurement.

A normal blood pressure for most adults is less than 120/80 millimeters of mercury. If blood pressure is at or above 140/90 millimeters of mercury, this is a serious health problem especially for people with diabetes or chronic kidney disease. Only your doctor can recommend what treatment or medications are right for you.

Some people think the symptoms of high blood pressure are frequent headaches and dizziness. Although you may feel these things, most people with high blood pressure have no symptoms. That is why it is important to monitor your blood pressure regularly. If you know your blood pressure is too high, you can do something about it.Blood pressure can vary due to exercise or your body’s response to the environment, temperature or stress. It is possible for blood pressure to be higher at the doctors office due to anxiety and tension. This is commonly called “white coat syndrome”. So it is important to know your regular, relaxed blood pressure by measuring it daily at home.

Some risk factors for high blood pressure are beyond your control such as gender, age, race and genetics, but you can make lifestyle choices to help manage your blood pressure. About half of all people with mild high blood pressure can manage their condition by adopting healthy habits. Look at the list below to find out what you can do about lowering your blood pressure.

1. QUIT SMOKING.Smoking can lead to the build up of plaque that clogs the blood vessels thatsupply the heart with blood. A smoker’s risk of heart attack is double that of a non-smoker.

2. EXERCISE.Exercise and physical activity help strengthen your heart, reduce stress and help you lose weight–all of which can lower your blood pressure.

3. DIET.Many people who have high blood pressure are also overweight. Maintaining ahealthy, low-fat diet can help you lose weight and may lower your blood pressure.

4. SALT INTAKE.Many people consume far more salt than their bodies actually need. Eating too much salt can contribute to high blood pressure. Reducing the amount of salt in your diet can help lower your blood pressure.

5. STRESS.Stress can come from many places–your job, financial pressures, family issues. It can also contribute to high blood pressure. Look for ways to reduce the stress in your life and you may find that your blood pressure improves.

Lifestyle changes may help but they may not be enough. There are many different blood pressure medications that can help.

Some risk factors for high blood pressure that cannot be modified by healthy lifestyle changes are inherited, such as being male or having a family history of early heart attacks or strokes.

Factors associated with high blood pressure include:

1. AGE.It is likely that your blood pressure will increase with age. For men, the risk begins rise significantly at the age of 55. For women the risk escalates at age 65.

2. GENDER.Men are more likely to have high blood pressure than women–until a woman reaches menopause. Women tend to ultimately have the same risk of cardio-vascular disease as men but generally develop it ten years later. Despite the sex difference, coronary heart disease is the leading cause of death for both men and women.

High blood pressure is considered risky business in this day and age. Controlling your blood pressure is part of the health factor that can help you live a longer, more productive life. So check your blood pressure on a regular basis and make your doctor aware of any changes.

About the Author

Jim Martinez is a National Sales Director for Ameriplan USA, offering discount dental, prescription, health, vision and chiropractic plans. Get information on Ameriplan Discount Benefits Plans and more health related articles. Doctors show this patient education film while explaining what high blood pressure (otherwise known as the silent killer) does to a body. A KreativeVistas Production for Kaiser Permanente.
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